hackskii

Triceps:
If you are working triceps with chest then you won’t have to do as much as the triceps will be pre-fatigued from your chest workout.
Background on the triceps.
1. First they are 2/3 the total size of the arm.
2. They are the strongest muscles in the arm.
3. There are 3 heads to the tricep and no single lift or even two lifts will hit the whole tricep evenly.
Beings that the tricep is the strongest part of the arm you might want to consider going heavy for good development. This will complement the pressing movements in exercises like bench, inclines, military, bar dips.
Presses work similar movements to the triceps like bench press is similar to skull crushers, dips like cable pushdowns and military press like standing French press. But the bench dips and military presses are more power movements and the others are more like shaping/isolating exercises. The isolating exercises are not bad but if you don’t have good size then why isolate? I would do compound exercises for the triceps something that will force you to push with some force. Going heavy will force the muscles to accommodate the added resistance and hence better growth and also helping your presses.
Three heads of the tricep:
1. Skull crushers/close grip bench, these will give you some meat on the tricep and make it full at the back of the arm.
2. Dips or cable pushdowns will give you some outside development on the triceps.
3. standing French presses will give you inside development on the inner and upper tricep. These are one of my favorite because the tricep is fully stretched at the bottom of the lift and done with full range will give you a really nice pump. They also can be done with a dumbbell, strait bar, easy curl bar, cable (from the floor), single arm.
If you are going to do triceps off the chest day or shoulder day then you might want to give it like 3 days from the presses to do the triceps. Indirectly dips hit lower chest, close grip bench hits inner chest. I would not put my tricep routine 1 or 2 days before my chest routine or even my shoulder routine. But in chest, I do bench and incline presses so the triceps get hit hard there.
There are other exercises for the triceps like kick backs and reverse grip bench but if you want to hit all three heads then the above will do it. Hey, some people have stubborn triceps. You might want to figure out if you have to go really heavy to make them grow or do reps to make them grow. Each of us are different and there is no set rule here. I have some small forearms and when I diet they are the first to go. We are all different. Use what works and toss what does not apply to you.

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Scott


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OnePack

thanks hackie, how about tricep extensions? any good

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Thank you.

hackskii

Which ones. Pushdowns (twards feet), skullcrushers (lying down) or, standing french presses, (pushing overhead)?

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Scott


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powerU

I've stopped training triceps altogether now, i used to train them on chest day but i start that day with flys now instead to isolate the chest first (cheers big pete), then do flat bench, incline bench (barbells) and finish with dips - the last 2 exercises start to work my tri's.

Aftershock

I find really heavy lying dumbbell pullovers (60k plus) make my triceps ache like nothing else on this earth....


I must emphasise this is not a stiff arm pullover, the intention is to make at least a 90 degree angle at the elbow...........

You will probably need quite a high bench and a good spotter and brace your legs on something.....

I use an old fashioned bench with my head at the bottom and uprights by my thighs which I them push into the uprights to help stabilise.

The movement is only what I can describe as “throwing an axe” rotating the wrists forward and squeezing at the top lock out position…..

If you follow this exercise with cable pushdowns I guarantee you wont be able to straighten your arms for about 3 days... I only do this heavy session once a fortnight on a Friday, because I bench on a Monday and if I nail this exercise I have still got massive overlap then.


Id recommend this to anyone, you wont be disappointed..

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Aftershock

OnePack

i like doing these ones

http://www.exrx.net/WeightExercises/.../DBTriExt.html

if i do these ones, what other ones can i do to work all three heads of the triceps.

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Killerkeane

good info there scott, only press exercise i hate is military press GRRR

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big pete

very good post there! informative but not OTT on techy stuff. poyfict

nice one powerU. let us know if you find any benefits from it

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Spangle1187

I do a three way exercise,

1 tricep push ups
2 French Press
3 tricep push downs

about ten of each by three maybe four sets. It burns

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Mr Chef

nice info

Robsta

Or you could ask valentino for some advice...lol

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Robsta

Pscarb

i altered my arm training 18months ago to emphasis triceps more and since then my arms have grown rapidly...

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BL1

PS - I know you train with high intensty/volume - did your resulting growth come from prioritizing your tri's or change in exercises etc ??? Cheers

Pscarb

by emphasising them more...in my arm routine, most train there biceps first with heavy weights and high intensity then just go through the motions on triceps...

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BL1

Cheers